You likely know what to do.

Strength train.
Eat more protein.

Fuel with carbs.
Run easy.
Sleep more.

So why is it still so hard to actually do those things consistently?

In this episode, we dive into the real reason knowledge alone doesn’t create change — and why lasting progress happens when habits become part of who you are, not just something you try to check off a list.

We break down the three stages every runner moves through:

Information — learning what works and feeling motivated to start
Implementation — where it gets messy, uncomfortable, and mentally heavy
Integration — when habits become automatic, identity-driven, and non-negotiable

We talk about:

• Why implementation often feels harder than expected
• How your “stress bucket” affects consistency and burnout
• The mountain switchback metaphor and why progress isn’t linear
• How friction shifts from doing the thing to not doing the thing
• Why repetition, flexibility, and nervous system regulation matter more than perfection
• The power of support and accountability when motivation fades

Together, we’re continuing to integrate strength training and higher protein intake — yes, including cottage cheese and tracking — because longevity matters more than short bursts of effort.

Because real change isn’t about doing everything perfectly.

It’s about becoming the kind of runner who takes care of their body, protects their energy, and shows up even when life is full.

Resources & Next Steps

✔ Free education & support on our podcast and social platforms
✔ The 30 Day Reset strength & mobility program
→ realliferunners.com/reset
✔ Join the Real Life Runners Team for coaching, accountability, and true integration
✔ Questions? Email angie@realliferunners.com

If this episode resonated with you, share it with a running friend, leave a review on Apple Podcasts, or comment on Spotify — we love hearing what lands for you.

You don’t need more information.

You need integration.

And we’re here to help you get there.

03:16 Post Race Rhythm Update

05:19 Inspiration and Information

08:02 Dopamine Trap of Learning

16:07 From Knowledge to Action

19:01 Why New Habits Feel Har

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.